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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending May 20, 2019:

activity # timemileskm+m
  Orienteering4 4:08:26 13.06(19:01) 21.02(11:49) 72059c
  Run4 2:09:38 12.42(10:26) 19.99(6:29) 242
  Total6 6:18:04 25.48(14:50) 41.01(9:13) 96359c
  [1-5]6 5:57:46

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Sunday May 19, 2019 #

10 AM

Orienteering 52:55 intensity: (2:18 @0) + (7:28 @1) + (17:20 @2) + (25:45 @3) + (4 @4) 2.53 mi (20:55 / mi) +164m 17:25 / mi
ahr:139 max:165 12c shoes: Speedcross 4 - Aqua

Circular map with no north lines. I was not really looking forward to this exercise after how difficult I found it in GA, but it actually went really well. The detailed terrain made it easier to keep the map oriented. No real mistakes, just slow in places to maintain map contact.
1 PM

Run 10:34 intensity: (2 @1) + (2:26 @2) + (6:37 @3) + (1:13 @4) + (16 @5) 0.85 mi (12:26 / mi) +32m 11:07 / mi
ahr:152 max:179 shoes: Falcons 1

Jog out to the start of the relay.

Orienteering 20:15 intensity: (1:38 @1) + (8:39 @2) + (9:06 @3) + (52 @4) 0.93 mi (21:46 / mi) +70m 17:40 / mi
ahr:142 max:168 3c shoes: Falcons 1

Hanging streamers for the relay.

Orienteering 20:34 intensity: (1:05 @0) + (8:10 @1) + (9:20 @2) + (1:59 @3) 1.24 mi (16:35 / mi) +81m 13:48 / mi
ahr:127 max:147 9c shoes: Falcons 1

Two person relay (1.9 km). Kevin started for our team and came in just ahead of Igor. Jens and I took off together. Had a different forking for 2, and then went back and forth through 5. Lost him on the way to 6. Caught Rob at 6 and was with him for the remainder. He edged me out in the uphill run to the finish. Lots of fun :) I was pushing throughout since I had people to race. I did MP on 9. I had hung the other forking of 9, and forgot I had switched maps with Kevin before he started, so I just ran to my steamer without even looking at the circle to notice that it was in a slightly different location...ah well. We even made it back to the cars before the rain started!

Great weekend. Thanks to Greg and SMOC for organizing!

Saturday May 18, 2019 #

Event: SMOC Training Camp
 
10 AM

Orienteering 1:04:59 intensity: (15:44 @0) + (25:52 @1) + (20:38 @2) + (2:45 @3) 3.52 mi (18:28 / mi) +188m 15:50 / mi
ahr:119 max:151 10c shoes: Speedcross 4 - Aqua

Waterloo Maze-O. I really enjoyed this training. I think I did a good job of not crossing the maze walls (still need to overlay my tracks). 3 - Found a convenient log to cross the swamp. 4 - 6 were in a tricky area, but they all went pretty well. 7 - Stopped paying attention as I ‘just’ had to run to a trail. Then I hit the trail and wasn’t sure where on it I landed. Crossed a wall as I was locating myself.

Run 7:45 intensity: (3 @1) + (1:19 @2) + (6:23 @3) 0.65 mi (11:55 / mi) +1m 11:52 / mi
ahr:146 max:153 shoes: Speedcross 4 - Aqua

Jog back to the car.
4 PM

Orienteering 22:07 intensity: (49 @0) + (3:56 @1) + (13:12 @2) + (4:10 @3) 0.89 mi (24:51 / mi) +46m 21:25 / mi
ahr:133 max:158 3c shoes: Speedcross 4 - Aqua

Hanging streamers for the mass start.

Orienteering 1:07:36 intensity: (7 @0) + (3:46 @1) + (7:19 @2) + (17:09 @3) + (25:12 @4) + (14:03 @5) 3.95 mi (17:07 / mi) +173m 15:04 / mi
ahr:162 max:186 22c shoes: Speedcross 4 - Aqua

Mass start diamond-o (5.6 km). Took a roundabout route to 1 and got there the same time as Kevin. I saw quite a few people for my first 2 loops, but after that I was mostly alone. Legs were feeling quite tired half way through and I was wishing for some water. Lost focus headed to 14 and ended up just past. Drifted too far N to 15 and lost a bit of time there too. Pulled it together navigationally through the rest of the course, but I was not moving very quickly.

Thursday May 16, 2019 #

5 PM

Run 1:04:18 intensity: (24 @1) + (2:22 @2) + (42:33 @3) + (15:52 @4) + (3:07 @5) 5.39 mi (11:56 / mi) +209m 10:39 / mi
ahr:159 max:181 shoes: Speedcross 4 - Purple

Trail run at Settlers Cabin. I haven’t run here before, and PA park trail maps are rather useless, so lots of pauses and me guessing at where to go. Trails were muddy, but in general pretty nice. Would run here again.
C • OpenStreetMaps? 4

Wednesday May 15, 2019 #

4 PM

Run 11:25 intensity: (14 @0) + (8 @1) + (1:35 @2) + (8:08 @3) + (1:20 @4) 1.24 mi (9:12 / mi)
ahr:151 max:173 shoes: Ravenna 9

Warmup.

Run 24:01 intensity: (1 @0) + (1:08 @1) + (5:03 @2) + (17:22 @3) + (27 @4) 3.07 mi (7:49 / mi)
ahr:147 max:168 shoes: Ravenna 9

4x800 with 400 rest between (3:25, 3:28, 3:26, 3:28). It’s been ages since I’ve done speedwork on a track. Goal was sub 7 pace so I’ll call it a success. Legs felt decent, just couldn’t get them to move any faster.
C • Speed 2

Run 11:35 intensity: (5 @1) + (12 @2) + (7:54 @3) + (3:24 @4) 1.22 mi (9:30 / mi)
ahr:160 max:174

Warmdown. Should bring a map next time so I could do this on trails.

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